May 1, 2024 • 8 mins
In this episode, Chris shares where your hip pain is likely coming from and how you can alleviate your pain and keep it away!
Home Assessment: www.par4success.com/podcast
YouTube Channel: https://www.youtube.com/par4success
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to the Golf Fitness Bomb Squad podcast with Chris Finn,
a production of.
Speaker 2 (00:05):
P for U S Golf.
Speaker 1 (00:10):
Welcome to the Golf Fitness Bomb Squad. I'm your host,
Chris Finn, and today I wanted to talk about how
to fix that nagging hip pain. Okay, if you have
been hanging out listening to the podcast, you probably have
seen the episodes, and if you haven't, go back and
check them out. I think we've talked about back pain,
knee pain, elbow pain.
Speaker 2 (00:30):
Today we're covering him.
Speaker 1 (00:32):
Okay, so this is probably a less common injury or
issue than we talk then we hear about that comes
up relative to you know, compared to back or elbow,
even knee. The hip is probably a little bit less common.
Speaker 2 (00:47):
Than that, but it happens.
Speaker 1 (00:49):
And so I want to make sure that we give
you the resource if your hip has been bugging you,
that this is how you address it. So common reasons
why this happens, you know, I think sometimes I sound
I feel like I sound like a broken record. It
starts with the roadary centers, so you know, definitely the
home assessment. Well, make sure we always put that in
the show.
Speaker 2 (01:08):
Notes for you guys, to.
Speaker 1 (01:09):
It's a great resource for you guys to to check
out and see how your roadary centers are, how your
where your safe swing speed is relative to your your
body physical kind of profile and capabilities and based on
your age. But the number one reason why we'll see
hip issues occur as generally an overuse uh issue with
(01:32):
a mobility limitation in there as well. So and a
lot of times actually with hips, it ends up being
like a multifacet thing, right where there's poor mobility, there's
not great strength, and there's something technical going on. So
maybe there's a really strong slide through impact. So maybe
there's you know, a basically an excessive inefficient move in
(01:56):
the golf swing and we're trying to do that over
and over and over again, and under line, we don't
have good mobility in the hip, and or we don't
have great strength in the hip. So it's typically kind
of a combination of those three things usually when it's
in the hip. As you get older, there's certainly concerns
that we always want to rule out for label tears,
(02:16):
arthritic type changes in terms of you know, maybe you know,
are we talking hip or placement potentially down the line,
but even in those cases, the first thing that we
want to look at is gonna be We're gonna be
the conservative approaches and looking at the tissue all around
the hips. Number one, how is our mobility? Number two,
how is the tissue? So the tens or fashe lot
(02:38):
or otherwise known as the TfL which is the muscle
in the hip pocket, the glute, the glutes, the max
the media is the minimus. So all those muscles around
kind of like your button. Then coming up around the
side up, you know, even as high as your belt
buncle or not not your.
Speaker 2 (02:52):
Belt buffal, but the belt line, you.
Speaker 1 (02:55):
Know, around the glute and the side of the hip.
We want to look at the deep hip flex the
muscles called the sow ads, the ps it's ps os,
and the iliacus. Those are deep hit flex or muscles, right,
And we also can see some stuff actually get referred
down from the obliques, sometimes not super common, but it
does happen sometimes where actually the obliques will get involved
(03:16):
in terms of an injury or being restricted, and we'll
see stuff into the hip as well. Yeah, I think
the last area that we will tend to look for
sometimes you get some stuff coming up from the quad
you know, referring up. Typically the quad will refer down
to the knee, but sometimes we can see it coming
up to the hip as we do have you know,
(03:39):
part of the quad is a two joint hip flexor
so meaning across as the knee in the hip. Generally,
the easiest way to self diagnose is grab a softball
or the crossball and just start rolling around your butt,
get up into the TfL, get an iliacus the sow
as you know, all these our videos that are available
on our YouTube channel, so you guys can kind of
go look and see how you're supposed to roll and
(04:00):
where you're supposed to roll. But basically just go slow
and find the spot that hurts like hell. That healthy
tissue doesn't really hurt when you roll it, but find
the spot that lights you up. And if you can
reproduce the pain that you're feeling in your hip by
rolling and finding a spot, typically that's the muscle that's
got a trigger point or that the unhealthy tissue that's
(04:21):
causing a lot of the pain right there, and that's
just the symptom that's not the cause. The pain is
your symptom. So if you can use tissue work to
alleviate the symptom. Then we obviously want to get to
the cause. And nine times out of ten, your hip
mobility is no good. You don't pass the hip internal
rotation test. And number two, you probably are not passing
the strength of requirements in the hip to support the mobility,
(04:44):
which is probably why you don't have mobility in the
first place. So it's a two prong approach of rightas
a three prong approach of you know, looking at the
tissue around the hip, seeing where what tissue is not healthy,
maybe has trigger points that are kind of driving the
discomfort in the hip, then looking at your mobility. So
this is where we get to causational Hey, how is
the actual mobility in the hip, How is the strength
(05:08):
in the hip? And is it where we need it
to be to support what you're trying to do in
the golf swing, meaning the move you're trying to make,
the speed you're trying to swing. And then if those
two things check out, all right, let's say it's a
magical imaginary world where both of those check out.
Speaker 2 (05:25):
Usually they don't, but let's say they do.
Speaker 1 (05:27):
The other thing we always look at is look at
looking at your actual swing. So with your golf instructor.
You know, if a lot of times we'll look at
the swing and be like, oh, well, that move you're
doing is putting a lot of extra stress on that hip,
and it would make sense why we're experiencing the discomfort
that you're experiencing. Let's have a conversation with the golf
professional and see, hey, is that something that performance wise
is absolutely necessary? Is that something if we modified at
(05:50):
someone to take alleviate the stress on the hip would
cause issues performance wise?
Speaker 2 (05:56):
Right?
Speaker 1 (05:56):
And that's where you start to have this great conversation
around you the player, and it's performance based and if
we do it the right way, then we actually are
able to get the body healthy. We're actually able to
get you strong in the right areas and a lot
of times impact a change in the golf swing that
actually is for the better, for more consistency, maybe it's
more speed, but ultimately the number one thing is more
(06:19):
longevity in the.
Speaker 2 (06:20):
Game without having any pain.
Speaker 1 (06:21):
So does a little quickie today on the hip relatively
simple area to address. And obviously I'm not getting into
you know, nerve referrals or you know, you can actually
have like hip back pain coming referred up from a
calf in a wild in some wild scenarios, But this
is just the basic, most common. You know, ninety percent
of the time. This is where the hip stuff is from.
(06:42):
If you are having pain in your and a lot
of people will talk about I got sciattica, uh, and
it's I got pain into my butt, it's coming from
my back. Look, if if the quote unquote nerve pain
is not going all the way down into your foot,
the likelihood that it's your action siatic nerve is actually
pretty low. It's likely coming from your muscle referral pattern,
(07:05):
usually the glute medius, in particular glute minimists. They can
actually refer down the side of your leg and cause
kind of nervy sensations, but they kind of stop down
at the calf level, right, They don't go down past
the ankle.
Speaker 2 (07:17):
So if that would be the other.
Speaker 1 (07:19):
Scenario, this, this approach of looking at the tissue rolling
finding the spots that reproduce it actually will then help
to alleviate that symptom that you're having. So unless that
pain is coming down your butt, down your leg and
into your foot, it's probably not sciatica. It's likely a
muscle referral pattern, particularly if it's like I got down
into my calf or just down into my thigh, right,
(07:41):
that's usually going to be tissue tissue level, So it
doesn't mean it can't be. But nine out of ten
times it's it's not coming from the actual nerve, which
is good news for you that the problem isn't as
bad as it could be.
Speaker 2 (07:53):
So hopefully that.
Speaker 1 (07:54):
Helps quick one today and as always appreciate you guys
hanging out. Hopefully we drop a little bit of knowledge
for you, hopefully helped helped you addressed the hip pain
or your your friend or family, anybody who you know
who's got some hip issues, send this over to have
them take a list and have them try some of
this stuff. Obviously got the home assessment links in the
show notes and then obviously head over to the YouTube
(08:16):
channel and check out how to do those exercises to
release those areas to help your hippain. So thanks as
always and we'll catch you the next episode
Welcome to the Golf Fitness Bomb Squad podcast with Chris Finn,
a production of.
Speaker 2 (00:05):
P for U S Golf.
Speaker 1 (00:10):
Welcome to the Golf Fitness Bomb Squad. I'm your host,
Chris Finn, and today I wanted to talk about how
to fix that nagging hip pain. Okay, if you have
been hanging out listening to the podcast, you probably have
seen the episodes, and if you haven't, go back and
check them out. I think we've talked about back pain,
knee pain, elbow pain.
Speaker 2 (00:30):
Today we're covering him.
Speaker 1 (00:32):
Okay, so this is probably a less common injury or
issue than we talk then we hear about that comes
up relative to you know, compared to back or elbow,
even knee. The hip is probably a little bit less common.
Speaker 2 (00:47):
Than that, but it happens.
Speaker 1 (00:49):
And so I want to make sure that we give
you the resource if your hip has been bugging you,
that this is how you address it. So common reasons
why this happens, you know, I think sometimes I sound
I feel like I sound like a broken record. It
starts with the roadary centers, so you know, definitely the
home assessment. Well, make sure we always put that in
the show.
Speaker 2 (01:08):
Notes for you guys, to.
Speaker 1 (01:09):
It's a great resource for you guys to to check
out and see how your roadary centers are, how your
where your safe swing speed is relative to your your
body physical kind of profile and capabilities and based on
your age. But the number one reason why we'll see
hip issues occur as generally an overuse uh issue with
(01:32):
a mobility limitation in there as well. So and a
lot of times actually with hips, it ends up being
like a multifacet thing, right where there's poor mobility, there's
not great strength, and there's something technical going on. So
maybe there's a really strong slide through impact. So maybe
there's you know, a basically an excessive inefficient move in
(01:56):
the golf swing and we're trying to do that over
and over and over again, and under line, we don't
have good mobility in the hip, and or we don't
have great strength in the hip. So it's typically kind
of a combination of those three things usually when it's
in the hip. As you get older, there's certainly concerns
that we always want to rule out for label tears,
(02:16):
arthritic type changes in terms of you know, maybe you know,
are we talking hip or placement potentially down the line,
but even in those cases, the first thing that we
want to look at is gonna be We're gonna be
the conservative approaches and looking at the tissue all around
the hips. Number one, how is our mobility? Number two,
how is the tissue? So the tens or fashe lot
(02:38):
or otherwise known as the TfL which is the muscle
in the hip pocket, the glute, the glutes, the max
the media is the minimus. So all those muscles around
kind of like your button. Then coming up around the
side up, you know, even as high as your belt
buncle or not not your.
Speaker 2 (02:52):
Belt buffal, but the belt line, you.
Speaker 1 (02:55):
Know, around the glute and the side of the hip.
We want to look at the deep hip flex the
muscles called the sow ads, the ps it's ps os,
and the iliacus. Those are deep hit flex or muscles, right,
And we also can see some stuff actually get referred
down from the obliques, sometimes not super common, but it
does happen sometimes where actually the obliques will get involved
(03:16):
in terms of an injury or being restricted, and we'll
see stuff into the hip as well. Yeah, I think
the last area that we will tend to look for
sometimes you get some stuff coming up from the quad
you know, referring up. Typically the quad will refer down
to the knee, but sometimes we can see it coming
up to the hip as we do have you know,
(03:39):
part of the quad is a two joint hip flexor
so meaning across as the knee in the hip. Generally,
the easiest way to self diagnose is grab a softball
or the crossball and just start rolling around your butt,
get up into the TfL, get an iliacus the sow
as you know, all these our videos that are available
on our YouTube channel, so you guys can kind of
go look and see how you're supposed to roll and
(04:00):
where you're supposed to roll. But basically just go slow
and find the spot that hurts like hell. That healthy
tissue doesn't really hurt when you roll it, but find
the spot that lights you up. And if you can
reproduce the pain that you're feeling in your hip by
rolling and finding a spot, typically that's the muscle that's
got a trigger point or that the unhealthy tissue that's
(04:21):
causing a lot of the pain right there, and that's
just the symptom that's not the cause. The pain is
your symptom. So if you can use tissue work to
alleviate the symptom. Then we obviously want to get to
the cause. And nine times out of ten, your hip
mobility is no good. You don't pass the hip internal
rotation test. And number two, you probably are not passing
the strength of requirements in the hip to support the mobility,
(04:44):
which is probably why you don't have mobility in the
first place. So it's a two prong approach of rightas
a three prong approach of you know, looking at the
tissue around the hip, seeing where what tissue is not healthy,
maybe has trigger points that are kind of driving the
discomfort in the hip, then looking at your mobility. So
this is where we get to causational Hey, how is
the actual mobility in the hip, How is the strength
(05:08):
in the hip? And is it where we need it
to be to support what you're trying to do in
the golf swing, meaning the move you're trying to make,
the speed you're trying to swing. And then if those
two things check out, all right, let's say it's a
magical imaginary world where both of those check out.
Speaker 2 (05:25):
Usually they don't, but let's say they do.
Speaker 1 (05:27):
The other thing we always look at is look at
looking at your actual swing. So with your golf instructor.
You know, if a lot of times we'll look at
the swing and be like, oh, well, that move you're
doing is putting a lot of extra stress on that hip,
and it would make sense why we're experiencing the discomfort
that you're experiencing. Let's have a conversation with the golf
professional and see, hey, is that something that performance wise
is absolutely necessary? Is that something if we modified at
(05:50):
someone to take alleviate the stress on the hip would
cause issues performance wise?
Speaker 2 (05:56):
Right?
Speaker 1 (05:56):
And that's where you start to have this great conversation
around you the player, and it's performance based and if
we do it the right way, then we actually are
able to get the body healthy. We're actually able to
get you strong in the right areas and a lot
of times impact a change in the golf swing that
actually is for the better, for more consistency, maybe it's
more speed, but ultimately the number one thing is more
(06:19):
longevity in the.
Speaker 2 (06:20):
Game without having any pain.
Speaker 1 (06:21):
So does a little quickie today on the hip relatively
simple area to address. And obviously I'm not getting into
you know, nerve referrals or you know, you can actually
have like hip back pain coming referred up from a
calf in a wild in some wild scenarios, But this
is just the basic, most common. You know, ninety percent
of the time. This is where the hip stuff is from.
(06:42):
If you are having pain in your and a lot
of people will talk about I got sciattica, uh, and
it's I got pain into my butt, it's coming from
my back. Look, if if the quote unquote nerve pain
is not going all the way down into your foot,
the likelihood that it's your action siatic nerve is actually
pretty low. It's likely coming from your muscle referral pattern,
(07:05):
usually the glute medius, in particular glute minimists. They can
actually refer down the side of your leg and cause
kind of nervy sensations, but they kind of stop down
at the calf level, right, They don't go down past
the ankle.
Speaker 2 (07:17):
So if that would be the other.
Speaker 1 (07:19):
Scenario, this, this approach of looking at the tissue rolling
finding the spots that reproduce it actually will then help
to alleviate that symptom that you're having. So unless that
pain is coming down your butt, down your leg and
into your foot, it's probably not sciatica. It's likely a
muscle referral pattern, particularly if it's like I got down
into my calf or just down into my thigh, right,
(07:41):
that's usually going to be tissue tissue level, So it
doesn't mean it can't be. But nine out of ten
times it's it's not coming from the actual nerve, which
is good news for you that the problem isn't as
bad as it could be.
Speaker 2 (07:53):
So hopefully that.
Speaker 1 (07:54):
Helps quick one today and as always appreciate you guys
hanging out. Hopefully we drop a little bit of knowledge
for you, hopefully helped helped you addressed the hip pain
or your your friend or family, anybody who you know
who's got some hip issues, send this over to have
them take a list and have them try some of
this stuff. Obviously got the home assessment links in the
show notes and then obviously head over to the YouTube
(08:16):
channel and check out how to do those exercises to
release those areas to help your hippain. So thanks as
always and we'll catch you the next episode
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